Comparing Nutrients in 14 ounces Cereals, farina, unenriched, dry VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, unenriched, dry	12%	1%	87%
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	12%	4%	84%

Macro Nutrients

	Cereals, farina, unenriched, dry	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Recommended Dietary Allowance
Energy	50.5% 1465kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	4.67% 0.79g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	238% 310g	32.5% 42.3g	130g per day for Men 19-50 years
Sugars	NA	0.16% 0.12g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	5.22% 2g	38g per day for Men 19-50 years
Protein	75% 42g	10.3% 5.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, unenriched, dry	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	14.5% 2.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24% 95μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.9% 0.44mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, farina, unenriched, dry	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	35.3% 353mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	9.4% 375μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	74.4% 5.95mg	198% 16mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	120% 2.75mg	0.17% 0.004mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	50% 349mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	11% 373mg	2% 67.5mg	3400mg per day for Men 19-50 years
Selenium	170% 93μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	34% 512mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	1.13% 41.7g	9.35% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, farina, unenriched, dry VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, farina, unenriched, dry versus 14 oz of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, farina, unenriched, dry vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt:

• 14 ounces of Cereals, farina, unenriched, dry have 3.6 times more Vitamin B2, 5.8 times more Vitamin B5, 3.9 times more Vitamin B6 and 1.4 times more Vitamin B9 than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• Both Cereals, farina, unenriched, dry and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
• 14 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Cereals, farina, unenriched, dry as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Cereals, farina, unenriched, dry vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt:

• 14 ounces of Cereals, farina, unenriched, dry have 1.9 times more Copper, 2.6 times more Magnesium, 693 times more Manganese, 5.5 times more Phosphorus, 5.5 times more Potassium, 8.4 times more Selenium and 4.1 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• While 14 oz of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt contain 6.4 times more Calcium, 2.7 times more Iron, 43 times more Sodium and 8.3 times more Water than Cereals, farina, unenriched, dry.
• 14 ounces of Cereals, farina, unenriched, dry lack sufficient amounts of Calcium
• 14 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, farina, unenriched, dry have 7.4 times more Energy, 7.3 times more Carbohydrate, 3.8 times more Fiber and 7.3 times more Protein than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• 14 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt provide inadequate amounts of Energy and Fiber
• Both Cereals, farina, unenriched, dry as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.